Staying fit and healthy isn’t always easy, especially as we get older. Luckily, there are workouts that can help us stay on top of our fitness goals without taking up too much time, like the 7-minute workout. In this blog post, we’ll be exploring what makes the 7-minute workout unique, its pros and cons, and how to stay motivated while doing it!
Outline:
- Introduction
- What Is a 7-Minute Workout?
- Is it healthy to start the 7-minute workout in your 40s?
- Pros and Cons of a 7-Minute Workout
- How to Stay Motivated with a 7-Minute Workout
- Conclusion
What Is a 7-Minute Workout?
A 7-minute workout is exactly what it sounds like – an exercise routine that can be completed in just seven minutes! 😉
The 7-minute workout is a great way for people over 40 to get active and stay in shape without having to invest a lot of time. This quick exercise routine has a variety of benefits, such as improving overall health and wellness, decreasing the risk of injury, and building strength and endurance. Additionally, it encourages regular physical activity, which can help with weight management, depression prevention, and even chronic pain relief. The 7-minute workout’s short duration makes it ideal for those with busy schedules who are unable to commit to long workouts or may not have access to a gym. With just seven minutes each day, you can strengthen your core muscles and improve your balance to prevent falls and other accidents. Following advice from experts like Chris Jordan (more about Chris Jordan at the bottom of this paragraph) or other fitness professionals can help you start this workout safely and tailor it to meet your individual needs. Regularly doing the 7-minute workout will yield amazing results in terms of health improvement as well as contributing to psychological morale boosts due to its simplicity and effectiveness.
The 7-minute workout was first popularized in 2013 with the rise of high-intensity interval training (HIIT). The concept was developed by scientists at McMaster University in Canada, who designed a study using only bodyweight exercises that could be completed in just 7 minutes. It has since grown in popularity and has become an effective way to get fit quickly and conveniently. The workouts have been tweaked over the years to include more complex exercises, as well as modifications for people of any fitness level. This type of workout is proven to be effective for weight loss, building muscle, and increasing cardiovascular health.
The workout consists of 12 different exercises done in rapid succession with minimal rest periods between them. Each exercise targets different muscle groups and works to boost heart rate and metabolism while toning the body.
The exercises include:
- Jumping jacks
- Wall sits
- Pushups
- Crunches
- Step-ups
- Squats
- Triceps dips
- Plank holds
- High knees running in place
- Lunges
- Bicep curls
- Alternating side planks
The idea behind this type of workout is that you don’t need to dedicate hours of your day to fat loss or strength training; instead, you can do effective exercises quickly and still see results. Because there are no special equipment requirements other than having access to a timer (either physical or digital) anyone can do it! Plus, because each set consists of only a few reps of each exercise combined with short rest periods, you don’t have to worry about overworking yourself during the session either.
Chris Jordan is an exercise physiologist and fitness expert who has made the 7-minute workout routine popular all over the world. His program, which combines high-intensity interval training with bodyweight exercises, has been proven to provide effective short-term results in terms of improving overall health and wellness, decreasing the risk of injury, and building strength and endurance.
Chris Jordan recommends starting with just a few exercises and building up to the full workout over time. When starting out, it’s important to use proper form and technique to avoid any injuries. For best results, gradually increase the intensity of your workouts as you get more comfortable with each exercise. Additionally, incorporating short breaks such as stretching or taking a few deep breaths between sets can help maximize the benefits of this workout and make it more enjoyable in the long run. Lastly, setting realistic goals and staying consistent are key elements for successfully incorporating the 7-minute workout into your daily routine.
What the 7-minute workout is not?
The 7-minute workout is not a substitute for long-term, sustained fitness habits. While it can be an effective short-term tool to help jumpstart your fitness journey, its efficacy decreases over time if used as the sole source of exercise. It is also not suitable for people with injuries or limited mobility. Additionally, the 7-minute workout alone cannot replace the health benefits of an active lifestyle that includes nutritional choices, adequate rest and recovery, and regular physical activity.
Is it healthy to start the 7-minute workout in your 40s?
Starting a 7-minute workout in your 40s can be a great way to stay active and healthy. This type of exercise is low-impact and is designed to help you build strength and cardiovascular endurance without overexerting yourself. The exercises can be adjusted to accommodate your current fitness level, so even if you’re just beginning your journey into physical fitness, these workouts can be tailored to meet your needs. Additionally, the 7-minute workout offers the benefit of being able to do it at home or wherever else you have access to a timer. This makes it convenient for anyone who doesn’t have the time or resources for traditional gym workouts. With proper technique, consistency, and dedication, engaging in a 7-minute workout routine in your 40s can bring about great results!
Pros and Cons of a 7-Minute Workout
One of the main advantages of performing the 7-minute workout is its convenience; since it requires no equipment or gym membership and you can easily complete it at home or wherever else you may find yourself with some free time, this type of exercise is perfect for anyone who leads an active lifestyle or doesn’t have enough spare minutes in their day for longer sessions at the gym.
Additionally, the 7-minute workout can help you build strength and improve cardiovascular endurance in a short amount of time.
On the downside though, because these workouts tend to focus more on intensity rather than endurance, long-term results may take longer to come about when compared with other activities such as jogging or weight lifting which promote greater fat-burning potential over longer periods of time due to their aerobic elements involved respectively.
Some consider that the main disadvantage of the 7-minute workout is that it does not provide enough time for muscle recovery, which can lead to injury if done incorrectly or too often.
How To Stay Motivated With A 7-Minute Workout
Staying motivated while doing any kind of fitness routine isn’t always easy so here are some tips which may help keep you on track during your 7-minute workouts.
Set realistic goals – make sure your expectations are reasonable given your current fitness level so that you don’t become discouraged if progress takes longer than expected.
You may want to reward yourself – set small rewards for yourself at each milestone you reach so that your progress is recognized and celebrated.
Track your progress – use a tracking app or journal to record
Try mixing it up – by making small changes such as increasing the number of reps or sets, or trying different exercises during each session, you’ll be able to add a bit of variety to your workouts and help you stay engaged in the process.
Find a buddy – working out with someone else is always more motivating and enjoyable; ask a friend to join you for your 7-minute workouts or look into joining an online community where fellow fitness enthusiasts can share their experiences.
Modify where needed – if one particular element has become too difficult or boring feel free to switch things up by replacing certain sets from one session with new exercises from another.
Conclusion
The 7-minute workout might seem daunting at first but as long as proper technique is used and realistic goals are set then success can certainly be achieved with hard work and determination being key factors towards reaching them successfully too! Hopefully, these tips above, will help keep you motivated while performing the exercises no matter where they may be done whether indoors or outdoors, or otherwise plus why not turn working out into a social event by doing them together once in a while with friends?
Really, no matter what your age, getting into shape doesn’t have to be an overwhelming challenge. With a 7-minute workout that can be completed almost anywhere, from the comfort of your own home to a public park, anyone can work towards physical fitness without having to go out of their way.
This type of exercise is great for those who lead busy lifestyles and aren’t sure how to fit regular gym appointments into their schedule. Whether you’re looking to lose weight, gain muscle, or just improve your overall health, the 7-minute workout could be the solution you need!
Getting fit at 40 doesn’t have to be overwhelming or intimidating. With small changes and the right exercises, you can get back into shape and stay healthy for years to come. So why wait? Start now and make your fitness journey an enjoyable experience.
Related links:
7-minute workout app on Google Play
7-minute workout app on Apple App Store
The 7 Best 7-Minute Workout Apps for Exercising When You’re Short on Time